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Dexter "The Blade" Jackson was not the new kid on the block when he won the 2008 Mr. Olympia title; he had been competing as a professional bodybuilder for about 8 years. But nobody knows better than Dexter than that pro level bodybuilding is more than just good genetics to win the Olympia.
Below is the type of pre-contest training that Dexter Jackson would for 3 to 4 weeks before he stood onstage and defeated the reigning Mr. Olympia Champion.
Leg Extensions: 4 X 20-30 reps
Squats: 4 X 8-10 reps
Hack Squats: 4 X 8-10 reps
Leg Extensions: 3 X 10 reps
Tuesday: Chest and Calves
Bench Press: 4 X 8-10 reps
Incline D/B Press: 4 X 8-10 reps
D/B Flyes: 4 X 8-10 reps
Standing Calf Raises: 4 X 8-10 reps
Seated Calf Raises: 4 X 10-15 reps
Lat Pull-downs: 4 X 8-10 reps
T-Bar Rowing: 4 X 8-10 reps
Barbell Deadlifts: 4 X 8-10 reps
Seated Cable Rowing: 3 X 8-10 reps
Thursday: Shoulders and Hamstrings
D/B Press: 4 X 8-10 reps
Incline Lying Side Lateral Raises: 3 X 8-10 reps
Rear Deltoid Raises: 4 X 8-10 reps
Seated Leg Curls: 5 X 10 reps superset with
Lying Leg Curls: 4 X 10 reps
Stiff-Legged Deadlifts: 4 X 10 reps
Friday: Biceps and Triceps
EZ-Bar Curls: 4 X 8-10 reps
Hammer Curls: 4 X 8-10 reps
Preacher Curls: 4 X 8-10 reps
i) Triceps Pushdowns: 3 X 8-10 reps
ii) Dips: 3 X 8-10 reps
iii) Rope Pushdowns: 3 X 8-10 reps
Abs and Cardio Routine: Dexter does 30 minutes cardio in the morning and again in the afternoon. He will train the abs routine below three times a week.
Crunches: 3 X 50 reps
Knee-ups: 3 X 40 reps
Cable Crunches: 3 X 30 reps
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.